Living With Arthritis Blog

Three Supplements for Better Sleep

It’s 2 a.m. and you’re wide awake. Your arthritis symptoms are under control. You’ve given up caffeine, naps and late-night TV, and you practice yoga and deep breathing, but these changes haven’t worked for you. Before resorting to prescription sleeping pills, consider trying one of the following natural remedies. But remember: Talk to your doctor before starting any supplement.

Melatonin is a hormone produced by the endocrine system that helps regulate one’s natural sleep-wake cycle. Supplements are chemically identical to the melatonin produced by your body.

THE SCIENCE: A 2013 meta-analysis in PLOS One found that melatonin increased sleep quality and quantity in children and adults, supporting previous research.

HOW MUCH: Start low – 1 mg or less – 45 minutes before bed. Time-release formulas may help you stay asleep longer. Mayo Clinic’s Brent Bauer, MD, recommends working with your doctor to find the best dose.

The root of this herb has been used to treat insomnia and anxiety for more than 2,000 years, although how it works isn’t known.

THE SCIENCE: Research results are mixed. A 2000 study showed valerian was as effective and safer than prescription sleeping pills. Other research, including a small study looking specifically at arthritis-related insomnia, found it was no better than placebo.

HOW MUCH: In studies, 450 to 600 mg of standardized valerian root taken one hour before bed; this dose may be too high for some people.